Seated Cable Row

Seated Cable Row

They have proven to be more of a staple in the routines of bodybuilders. It remains closer to the bottom of this list because it’s never going to be a primary movement by nature of the fact that the seated position negates trunk (lower back, hips, and abdominals) activity. Another reason why it is low on the list is because it predominantly activates what most consider not to be a back muscle at all. Sure, it hits your lats and rhomboids to some extent, but it is primarily responsible for working your mid and lower trapezius muscle (or traps).

Think of your trapezius muscles like ice bergs, what you can see sticking out the top is not the majority of the muscle, if you look at the overall anatomical structure of this muscle you’ll see that it extends down your inner back to your lower back (the T12 thoracic process of the spine). Although this muscle is important for stabilization, and it supports your overall strength, targeting it won’t put seated cable rows in the top spot for back development.

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Reverse Grip Bent Over Rows

Reverse Grip Bent Over Rows

This is a variation to the much more popular bent over rows, it is designed to target the lower latissimus  dorsi. However, the lower lats are closer to the insertion point and far from the ‘belly’ or middle of the muscle. So because of the location of its target area it won’t do much to initiate overall back development.

It is great however for any experienced lifter looking for variation in their routine, or anyone who is looking to bring up their lower lats so that it can appear as if your lats are ‘springing out’ from your waist. It is also an effective exercise for those with shoulder or joint injuries as it is easier on your shoulders than a pronated grip. At the end of the day however, it is an exercise that has a limited target area and is not good for overall back development.

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Standing Pulldown

Standing Pulldown

you’ll notice with this exercise, it will be a staple in health magazines trying to get you involved in trying new workouts. However, in any bodybuilding publication that goes over the staple routines of pros, this exercise is nowhere to be found. It’s not that it’s not effective, if you perform this at the end of one of your routines and you’ll definitely feel it; however the target area is so small that if you don’t have overall back development as a base, this exercise won’t do much for you. It is, and will always be an add on, or a variation recommended only when your not a lifter who’s ready for heavy weights or if you need to try something new to chase a pump at the end of a routine.

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Incline Bench Pull

Incline Bench Pull

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
Let the arms hang to your sides fully extended as they point to the floor.
Turn the wrists until your hands have a pronated (palms down) grip.
Now flare the elbows out. This will be your starting position.
As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
Slowly go back down to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Variations: You can perform this same movement but with a neutral grip (palms facing each other). You can also use a barbell.

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Bent Over Two -Arm Long Bar

Bent Over Two -Arm Long Bar 

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise using a low pulley or T-bar row machine.

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